Comparing Nutrients in 100 grams Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	5.38% 156kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.48g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	1.4% 1.02g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.097% 0.07g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	10% 5.67g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	52.8% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.8% 1.58mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.27% 1.02mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.34% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Soft Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 100 g of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Soft Wheat Flour:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Vitamin B9 than Whole Soft Wheat Flour.
• While 100 g of Soft Wheat Whole Grain Flour contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Soft Wheat Flour:

• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Selenium than Whole Soft Wheat Flour.
• While 100 g of Soft Wheat Whole Grain Flour contain 3 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Potassium and 2.9 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 100 grams of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Soft Wheat Whole Grain Flour contain 2.1 times more Energy, 1.3 times more Fat, 2.4 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.